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Tuesday, January 31, 2017

Making the Grade and Back on Track

January was a strange month.

If I were to compare it to a train ride, it would be a near-derailed experience in regards to running mojo and attitude. The temps were sub-artic, the wind was spiteful, and I spent a lot of time with dear Old 'Milly. Thankfully, the final few days allowed for a total 180-turn-around.

Read on....here's what went down, and my graded assessment:

January Challenges/Goals --> B

Every month, I set some challenges for myself. Basically, I have learned that I do better with short-term challenges rather than long-term goals. It's really a win-win, because it gives me a chance to do some aggressive things, but since I'm only doing them short-term, they don't (usually) feel too overwhelming.

My daily challenges this month, though, really tested my sanity. Everything started out great, but after about the half way mark, I started losing interest (especially in the 20-minutes of daily yoga). The planking was a no-brainer, and the 30-minutes of daily cardio was manageable (even if it meant a lot of time with 'Milly). The foam rolling had a few days of ZERO action, but for the most part, I was able to stick with it (even if it wasn't always a full ten minutes). There were some days when the foam rolling lasted for much longer than the allotted ten minutes, so things kind of balanced out in the end.

True Off-Season Focus --> A

Every winter, I allow myself an off-season. Granted, I'm not a professional athlete with a specific "season" for my sport, but I don't believe it's wise being in "training mode" year-round. I do believe in year-round fitness, just not constant non-stop speed work or high-mileage weeks. Seriously, our (running) bodies need a break!

My off-season included non-running days (at least 3/week), cross-training, and strength-training. To meet my daily goal of 30-minutes of cardio, I did a lot of walking, most of which had to happen on the treadmill, and I also did some stair-climbing.

Continued Route 66 Recovery (Physically AND Mentally) --> A

No doubt, Route 66 left me feeling pretty defeated and beat-up. The unexpected hip/groin issue really did a number on me, both during the race and for several weeks following the finish line. Thankfully, all my disappointments morphed into accomplishments, and I was able to come full circle (so to speak) with my experience, and can look back on that race with more smiles than grimaces.

And the achy feet and angry hip/groin? Everything feels (almost) brand new. Taking an off-season made that possible.

First race of 2017 --> A

I ran my first race of 2017, the Chamburrr Scurry, this past weekend. It was a small 5K in a nearby town.

Let me set the scene...temps in the low 20's with plenty of wind (giving us a feels-like temp of 11-degrees). There was ample sunshine, though, so it didn't feel as cold as it could have been.

My friend, Barb, and I ran most of the race together. The first mile (approximately) is a loop around the community college campus. Next, we head out on the cross country path for an approximate mile of an out-and-back segment on the frozen (uneven) ground that had a few inches of fresh snow. After returning from the trail, we do another loop around the campus, ending back where we'd started.

Since we were running loops (and an out-and-back segment), we didn't have a constant headwind to battle (thankfully!). The two partial loops into the wind (and the return trip from the turn-around on the trail), though, were tough. It was especially challenging on the trail because of the snow, and the relentless wind made it difficult to stay vertical. Also, I could feel the sock on my right foot inching its way down, and by the time we were on the trail (in the snow, none the less), it was halfway off my foot. Nice.

My finish time was 26:58. Not a PR, but definitely my fastest 5K in awhile. Given the fact that it was with major wind, cold temps, and tough terrain, I'm calling it a win. I'm also pleased with the fact that this happened after a month of very moderate running, 50ish miles (a lot of which happened on the treadmill...which I hesitate to consider that "real" running LOL).

In reference to the derailed train (above)....all the time spent indoors due to the weather, road conditions, and a brief illness really had my glass-half-full attitude (almost) running on empty. Fortunately, I was finally able to get outside in the final week. Sixteen of those 50 cumulative miles were run outside in the last six days. That fresh air was just what I needed to finish the month with a definite spring in my step and an eagerness to get ready for spring training!

How did your January play out? Cold weather? Mileage - high, average, or low?

46 comments:

I think it takes time to recover from a tough experience like your Route 66 race. Be gentle with yourself !My January has been pretty good. I have only run once or twice a week, it has been so COLD here. Unusually cold. So I have been doing LOTS of strength training and heavy lifting. Swimming too. I was so burnt out after 2 marathons last year. I am waiting for my mojo to come back and I know it will with the nice weather. I also have 2 races in Feb, just for fun.

I'm good on the cardio, but those other activities on your list I never do daily. I can add strength training to my list though, because I do that a few times a week, not a day that is. Still counts right?

Holy cow- I couldn't have kept going with my sock like that. It would have driven me BONKERS! So impressed with your mental ability to push pass those small things that derail runners like me. WTG this month!

January is such a hard month to stay motivated. Now if we can get through February we are almost to spring! I need to get on the foam rolling again now that I am upping my tri training. Have a good one!

I think you had a great January, despite trying to make your comeback and recovery from Route 66. With more time, you'll feel like "yourself" again. And hopefully the weather will start cooperating more and you'll be able to be outside more.

I love how you goal set and agree training year round can be a lot of pressure. Just like your goals you take it by the season very encouraging for those who feel overwhelmed with goal setting whether it be for fitness or personal goals.

I think setting short-term rather than long-term goals is a great idea. I set both, but sometimes the long-term goals can seem pretty overwhelming. Glad you ended your January on a good note. Sounds like many of us have been dealing with a polar vortex this winter!

Short term goals can definitely give you a boost and helps you to stay on track. Can't imagine racing in the frigid cold after living in SoCal for 10yrs. We are definitely spoiled with the weather - we had several days of rain which made everything turn green and got rid of the drought!

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About Me

I became a serious runner in 2005 and have not looked back. I have not won many races, but I have crossed every finish line. In 2008, I ran my first 20K, and have been hooked ever since. The half marathon/20K distance is my FaVoRiTe.....it is far enough to challenge my endurance, but short enough to easily accomplish. And the hardware is an added bonus ;-)On September 22, 2013 I officially became a marathoner! And....on July 18, 2015 I ran my first ULTRA!